Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Biking Commuting10 6:27:25 98.91(3:55) 159.18(2:26) 720
  Hiking6 4:17:33 17.32(14:52) 27.88(9:14) 187
  Roller Skiing Classic1 1:17:26 9.02(8:35) 14.52(5:20) 118
  Running: Hills1 1:07:18 5.44(12:23) 8.75(7:41) 300
  Canoeing River1 1:07:07 5.16(13:00) 8.31(8:05) 1
  Strength: Flexibility1 15:00
  Total13 14:31:49 135.86 218.64 1326

«»
3:48
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 8, 2016 #

7 AM

Biking Commuting 57:15 intensity: (30:56 @1) + (18:58 @2) + (7:03 @3) + (18 @4) 15.72 km (3:39 / km) +92m 3:32 / km
ahr:119 max:154 shoes: All-City Space Horse

Eastside Heritage Park to Home via Trung Nam and Dunn Bros
9:37 AM; Hamline Midway/Como Park

5.5 °C; Cloudy
Still cool. Trung Nam was very busy but they had three people working the counter and who I assume must be Mrs. Trung Nam was coordinating in a language that I do not understand. Scored the two last almond croissant. Needed to make it to Dunn Bros before tomorrow because of Twin Cities Marathon, Summit Ave seems ready for it. Would have stopped at Aldi, too, but did not have a lock. No wind for a change is nice.

Roller Skiing Classic 1:17:26 intensity: (8:07 @1) + (23:25 @2) + (30:48 @3) + (5:04 @4) + (10:02 @5) 14.52 km (5:20 / km) +118m 5:07 / km
ahr:139 max:168 shoes: One Way Classic 5

Double Pole/Single Stick Workout at Swede Hollow
8:07 AM; Bruce Vento Trail

3.9 °C; Cloudy
Good workout, dropped my vest and Jacket to keep a lightweight thermal top, which was just right. After warm-up we did 8 x 2:00 alternating double poling and single sticking. With the new classic ski pole rules, I was wondering by how much my sticks are above the 83% of height-on-skis limit. Quick cool-down ski and we were done.

Biking Commuting 23:35 intensity: (18:51 @1) + (3:25 @2) + (1:19 @3) 8.42 km (2:48 / km) +34m 2:45 / km
ahr:111 max:144 shoes: All-City Space Horse

Home to Eastside Heritage Park
7:32 AM; Hamline Midway/Como Park

2.2 °C; Cloudy
Met Karl for ride to Saturday morning practice, we kept the pace easy. We did notice frost covered grass.
3 PM

Hiking 1:10:37 [1] 6.94 km (10:11 / km) +41m 9:53 / km
shoes: Hoka One One Tor Summit Low

Energy Park Hike Wesr
3:06 PM; Hamline Midway/Como Park

11.3 °C; Partly cloudy
From Hamline pedestrian bridge to campus connector bridge, no leash whenever we were along the tracks. Many rabbits were chased and, the special attraction, a bunch of rats in a discarded sofa. Oh joy, it's fun to be a dog!

Friday Oct 7, 2016 #

3 PM

Hiking 39:40 intensity: (28:44 @1) + (10:15 @2) + (41 @3) 4.98 km (7:58 / km) +35m 7:42 / km
ahr:110 max:136 shoes: Hoka One One Tor Summit Low

Energy Park Hike
4:34 PM; Hamline Midway/Frogtown

7.7 °C; Cloudy
Good way to start the weekend, dogs thought so, too.

Biking Commuting 28:03 intensity: (3:29 @1) + (8:15 @2) + (16:19 @3) 12.36 km (2:16 / km) +70m 2:12 / km
ahr:134 max:152 shoes: All-City Space Horse

TPC to Home
3:52 PM; Hamline Midway/Como Park

7.6 °C; Cloudy
After a very busy week and more work than I cared for on a Friday, I was eager to leave the office behind and promptly forgot to change into my bike shoes. I compensated by taking the short route out and cut a few minutes off, also taking advantage of a nice tailwind.

Biking Commuting 28:03 intensity: (3:29 @1) + (8:15 @2) + (16:19 @3) 12.36 km (2:16 / km) +70m 2:12 / km
ahr:134 max:152 shoes: All-City Space Horse

TPC to Home
3:52 PM; Hamline Midway/Como Park

7.6 °C; Cloudy
After a very busy week and more work than I cared for on a Friday, I was eager to leave the office behind and promptly forgot to change into my bike shoes. I compensated by taking the short route out and cut a few minutes off, also taking advantage of a nice tailwind.

Thursday Oct 6, 2016 #

6 AM

Biking Commuting 29:21 intensity: (2:34 @1) + (8:01 @2) + (15:15 @3) + (3:31 @4) 14.01 km (2:06 / km) +46m 2:04 / km
ahr:136 max:156 shoes: All-City Space Horse

Home to TPC
6:00 AM; Minneapolis-St. Paul

8.6 °C; Clear
Cooler every morning. Definitely long sleeves today. Taking it easy this morning. 6 M 2 F runners.
4 PM

Hiking 32:17 intensity: (29:22 @1) + (2:55 @2) 3.61 km (8:57 / km) +25m 8:39 / km
ahr:105 max:129 shoes: Hoka One One Clifton 2

Energy Park Short Hike
4:54 PM; Hamline Midway/Como Park

15.5 °C; Cloudy
Dogs were super enrgized, especilly Roux. Must be the cooler weather. Roux spotted a Hamline U utility golf cart and as usual, he wanted to give chase. Hilarity ensued. I just can't imagine where he picked up this fixation on small, golf-cart like utility vehicles. Ran a little, walked much. Tehy are putting sewer pipes and new black top in on S side (Pierce Butler side) of Hamline pedestrian bridge.

Biking Commuting 32:33 intensity: (2:45 @1) + (8:23 @2) + (15:29 @3) + (3:16 @4) + (2:40 @5) 14.08 km (2:19 / km) +67m 2:15 / km
ahr:140 max:167 shoes: All-City Space Horse

TPC to Home
4:12 PM; Hamline Midway/Como Park

16.2 °C; Cloudy
Still cool this PM, Wind was noticeable so I opted for the protected route. Was following and caught up to a strong cyclist on dinkytown Greenway, slowly distanced him on campus connector. Got my juices flowing. 3 M and 2 F runners.

Wednesday Oct 5, 2016 #

6 AM

Biking Commuting 32:23 intensity: (8:09 @1) + (18:49 @2) + (5:25 @3) 13.98 km (2:19 / km) +47m 2:17 / km
ahr:126 max:149 shoes: All-City Space Horse

Home to TPC
6:20 AM; Hamline Midway

14.7 °C; Light rain
As so many times this year, we had rain all night and it had stopped by the time I headed out of the door. Some road spray but that was it. No wind, either and still riding short sleeved. Took it very easy this morning after last night's intensive hill repeats.
4 PM

Hiking 38:16 [1] 3.54 km (10:49 / km) +28m 10:24 / km
shoes: Hoka One One Tor Summit Low

Energy Park Short Hike
5:11 PM; Hamline Midway/Frogtown

18.4 °C; Clear
Did the eastern part today, only to have Mellie raid the hobo camp. she was obviously eating something and wouldn't come. I hope it wasn't their dinner.

Biking Commuting 33:54 intensity: (3:31 @1) + (16:57 @2) + (12:39 @3) + (23 @4) + (24 @5) 14.28 km (2:22 / km) +74m 2:19 / km
ahr:132 max:160 shoes: All-City Space Horse

TPC to Home
4:26 PM; Hamline Midway/Como Park

18.6 °C; Clear
Thought I'd get some help from the wind on the way home, not so. It seemed to be blowing straight from the south, pretty strongly. Going S on Snelling was especially hard. 8 w 5 m runners.

Tuesday Oct 4, 2016 #

6 AM

Biking Commuting 28:48 intensity: (3:02 @1) + (13:30 @2) + (11:28 @3) + (48 @4) 14.03 km (2:03 / km) +42m 2:01 / km
ahr:133 max:157 shoes: All-City Space Horse

Home to TPC
6:06 AM; Minneapolis-St. Paul

14.9 °C; Partly cloudy
Swift ride thanks to a noticeable tailwind, makes me dread the ride home. Earlier than usual, fewer bikers fewer runners. for the latter, it was 8 w to 7 m this morning.
3 PM

Hiking 28:30 intensity: (16:17 @1) + (9:54 @2) + (2:19 @3) 3.73 km (7:38 / km) +21m 7:26 / km
ahr:117 max:150 shoes: Hoka One One Tor Summit Low

Energy Park Short Hike/Run
4:39 PM; Hamline Midway/Frogtown

22.6 °C; Cloudy
Another hike/run with the dogs. Still very mild, even without sun, and windy.

Biking Commuting 30:57 intensity: (3:50 @1) + (12:50 @2) + (14:17 @3) 12.22 km (2:32 / km) +66m 2:28 / km
ahr:132 max:150 shoes: All-City Space Horse

TPC to Home
3:53 PM; Hamline Midway/Como Park

23.2 °C; Cloudy
So windy I decided to brave downtown traffic and head north, the shortest way to the river and its trails. It is 2 km shorter. 3 f and 2 m runners (missed a good piece of LRT and river trails).
6 PM

Running: Hills 1:07:18 intensity: (6:19 @1) + (12:23 @2) + (25:46 @3) + (9:27 @4) + (13:23 @5) 8.75 km (7:41 / km) +300m 6:34 / km
ahr:143 max:169 shoes: Hoka One One Clifton 2

Sisu MYR: Hill Bounding Fartlek
6:34 PM; Battle Creek West, St. Paul

20.4 °C; Cloudy
First fall workout, dryland. Roller skis are out, hill bounding is in. Tonight was fartlek style, L3-L4 on the uphills, recovery on flat on downhills, over 45 minutes. Coaches Margie and Jake were looking at our form. I tried to keep mine intact while going for intensity. Did not stick with the lead group because they did not really slow down for recovery. Great workout!

Strength: Flexibility 15:00 [1]
ahr:125

Strength Exercises
7:45 PM; Battle Creek Rec Center

Chance of rain
3 sets of:
40 push-ups
30" plank
25 squats
30 dips
10 one-legged balance squats on each side

Monday Oct 3, 2016 #

6 AM

Biking Commuting 30:20 intensity: (7:41 @1) + (12:03 @2) + (7:21 @3) + (1:37 @4) + (1:38 @5) 14.07 km (2:09 / km) +42m 2:07 / km
ahr:130 max:166 shoes: All-City Space Horse

Home to TPC
6:22 AM; Hamline Midway/Como Park

11.7 °C; Clear
Last short-sleeved ride of the season? You never know. Beautiful morning, I have to admit it was borderline for short sleeves. I am sure this afternoon will be glorious. Many other cyclists were out there, too! 6 F to 7 M runners.
3 PM

Hiking 48:13 intensity: (45:35 @1) + (2:19 @2) + (19 @3) 5.08 km (9:29 / km) +37m 9:09 / km
ahr:99 max:137 shoes: Hoka One One Tor Summit Low

Energy Park Short Hike
4:43 PM; Hamline Midway/Frogtown

24.7 °C; Clear
Decided to make this evening's walk longer because of the lovely late summer weather. Dogs were all over it. Took a few running steps but mostly walked. Back at home, I opted to light the barbecue for some hamburgers. Just perfect, this evening.

Biking Commuting 32:13 intensity: (2:01 @1) + (6:02 @2) + (22:56 @3) + (1:14 @4) 13.65 km (2:22 / km) +70m 2:18 / km
ahr:138 max:155 shoes: All-City Space Horse

TPC to Home
3:56 PM; Hamline Midway/Como Park

24.7 °C; Clear
Warm afternoon, eager to leave downtown. Wind was pretty strong but manageable. Opted to take Stone arch Bridge and S St. Anthony route, though. 12 w to 7 m runners.

Sunday Oct 2, 2016 #

10 AM

Canoeing River 1:07:07 [1] 8.31 km (8:05 / km) +1m 8:04 / km
shoes: Galyan's Woodsman III

Namekagon Camp 1.5 to St. Croix Riverside Landing
10:25 AM; Namekagon River

14.7 °C; Clear
Home stretch, a short section. but the only one with some riffles and an easy Class I rapid. I have a different memory from going by Big Island on the St. Croix 25 years ago with Lynn.I do recall a 1 m drop by a campsite that is no longer there. Beautiful morning, the first time we did not see anyone on the river. Easy take-out at riverside Landing, quick loading cars and departure. Great trip!

« Earlier | Later »